By Kimberly Letros
Six Star Ambassador
Many people do countless reps of squats, lunges and deadlifts in order to best target the glutes, only to be left with minimal results. In actuality, these exercises are not the most effective at building strong glutes. Incorporating the following exercises into your leg day routine will result in better strength and size gains.
GLUTE BRIDGE
Laying on your back, bend both legs with heels placed firmly on the ground and hands at your side. Push your pelvis to the ceiling while you squeeze and contract the glutes at the top of the rep. Hold for 2 seconds and then slowly lower your pelvis back to the ground. Repeat for 3 sets of 15 to 20 reps. To make this exercise more difficult, do the glute bridge with a single leg or add weight, such as a barbell, across the hip. (Use a few towels or a yoga mat for a cushion.)
GLUTE CABLE KICKBACKS
Lower the cable setting to the floor and attach an ankle strap. Keep the weight relatively light to ensure that you isolate the glutes and the hamstrings don’t take over. Keeping a slight bend in the leg, kick the leg straight back until you feel a contraction in the glutes. Hold for one second at the top of the contraction, and then slowly lower the leg back to the starting position. Repeat for 15 to 20 reps and then switch legs.
GLUTE CABLE ABDUCTION
Similar to the kickback, glute abduction will help shape the side of the glute and the hip. Standing with the cable to the side, kick the leg out to the side, keeping a straight leg. Keep the weight light in order to ensure that the glutes are being isolated. Hold the contraction for one second and slowly lower back to the neutral position. Repeat for 15 to 20 reps and then switch sides.
DUMBBELL LUNGES
Grasp a dumbbell in each hand and let them hang down by your side (palms facing the side of your legs). Step forward with your right leg and squat down through your hips while keeping the torso upright and maintaining balance. Inhale as you go down. Do not allow your knee to go to far forward beyond your toes as you come down – this can put undue stress on the knee joint. Push down with your heel while squeezing your glutes as you come up, and go back to the starting position while exhaling. Repeat the movement for repetitions and then perform with the left leg or alternate legs after every repetition.
DUMBELL STEP-UPS
Stand up straight while holding a dumbbell in each hand (palms facing the side of your legs). Place the right foot on an elevated platform, like a bench or wooden box. Step on the platform by extending the hip and the knee of your right leg. Press your heel down into the platform and squeeze your right glute as you come up, and place the foot of the left leg on the platform as well. Breathe out as you step up onto the platform. Step down to the starting position with the left leg by flexing the hip and knee of the right leg as you inhale. Repeat with the right leg for repetitions and then perform with the left leg.
STRETCHING
In order to grow, you must stretch! Tight hip flexors will make it extremely difficult to get a good contraction in the glutes. Many people have extremely tight hip flexors due to sitting and a sedentary lifestyle. You can stretch your hip flexors by placing one foot in front of you, and extending the opposite leg straight behind you. You should feel an intense stretch at the front of the extended leg, where the leg meets the hip. Hold for 30 seconds and then switch legs.
